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LIFESTYLE STRONG
BSc Hons Sports Scientist | 10,000+ coaching hours | Pro rugby, cricket, hockey, Cape Epic elites | Clients in 20+ countries
You used to be properly fit.
Then work, family and a few niggles got in the way, and every attempt to get back ends the same way: a sore knee, a tight back, two weeks off, motivation gone. It is not your age. It is that you never restarted and rebuilt properly. The Comeback Programme does what we do with professional athletes: assess what is actually going on, restore what you have lost, strengthen what your sport needs, then get you performing and recovering well enough to keep going for life.
This is for you if
You are 30 to 60 and used to be fit: rugby, rowing, running, tennis, anything
You still play golf, padel or tennis, run, ride or want to, but your body keeps letting you down
You have an event or a goal: a marathon, an ultra, riding event, or just keeping up with your kids
You are coming back from an injury or an operation and physio got you out of pain but not back to your sport
You want one expert who knows your name, not an app
This is not for you if
You want to lose weight and look better in the mirror. Good goals, not ours
You want a cheap and general plan you can follow on your own. Try an app
You are in acute pain or newly injured and have not seen a doctor or physio yet. See them first, then come to us
You are not willing to train 3+ times a week for 12 weeks
You want someone to shout at you
How we rebuild: the same six steps we use with professionals
1
01
Assess
A 60-minute video assessment and movement screen. We find out what is actually limiting you, not what Google says.
2
02
Restore
Several weeks fixing the weak links, niggles and range you have lost. Short sessions, mostly at home.
3
03
Strengthen
Phasing into building the strength your sport needs, progressed every week from your feedback and data.
4
04
Perform
Returning back to your sport, your run, your event, with a plan for the week that fits around work and family.
5
05
Recover
Sleep, nutrition, load and recovery managed so you do not undo it. This is where most people over 30 go wrong.
6
06
Repeat
Frequent testing and a new block. Consistency is the whole point.
What the programme actually looks like in any given week
Week 1
a 60-minute 1-on-1 assessment call with Brad, plus a movement screen from your phone videos
Every week
your plan in TrainingPeaks, synced to your Garmin or Apple Watch. 3+ sessions, 30+ minutes each
Every weekday
message Brad directly. Replies within 24 hours, usually the same day
Every session
send a video of a lift or your running and get technique feedback within 48 hours
When you need it
a 20-minute review call, re-testing for new data
When you need it
race or event plan, nutrition guidance, travel and no-gym versions of every session
Always
one coach who knows your story. No app queue, no rotating trainers
Sports science, not guesswork
10,000+
professional coaching hours
2
sports science degrees
20+
countries travelled
100+
sporting events serviced
BSc Hons High Performance (Stellenbosch University) postgrad, and BA Sports Science undergrad. Worked with the All Blacks, Proteas cricket and hockey, Leinster, Blues, Reds Rugby franchises and more, Cape Epic elites and extreme ultra runner Mina Guli.
What clients say
Simon, 47, Hockey
Situation · "I hate (and never do) gym! Do trail running at an entry level, but recently started playing hockey again and realised I need to be more proactive about strengthening to avoid injuries"
- Simon
What we did · We conducted an assessment. Noticed poor VMO activation and weak gluts. We started doing sports specific injury prevention training for a few weeks, then phased to performance specific training.
Result in 12 weeks · "I'm far more confident that I'm activating and strengthening the right muscles to stay injury-free, and a lot of my day-to-day age-related niggles have quietly disappeared along the way."
- Simon
James, 56, Yoga
Situation · "I tried to train at the gym on my own without success. I struggled with form and discipline, and had started doing yoga seriously and needed to increase my strength and fitness. I realised that age was not on my side and I needed help quickly."
- James
What we did · We assessed James's training history and tapped into his strengths, while also highlighting his neglected areas. We started by focusing more on legs and core, and then progressed to full-body functional training.
Result · "My strength and fitness have improved, which has helped my yoga practice as well as benefitting my mental and physical health. The 30-minute sessions are focused, dedicated, and suit my lifestyle as I don't have loads of spare time. Very happy with my training, and looking forward to many more sessions."
- James
Jenna, 39, Everyday Fitness
Situation · "Between work and sitting at a desk all day, I felt stiff, weak and older than I should. I wanted to get fitter, but I didn't know where to start or how to fit training into my schedule."
- Jenna
What we did · We assessed Jenna's movement, strength and daily routine before building a personalised programme around her work commitments. We focused on mobility, full-body strength and sustainable training habits that fitted into her lifestyle.
Result in 12 weeks · "I feel stronger and move more comfortably throughout the day. Training finally fits into my working week, and hiking feels less daunting. Most importantly, I feel like I'm taking control of my fitness again."
- Jenna
If after the first 4 weeks you do not believe this is working, we refund the remaining weeks of your block.
One programme. One price. No tiers, no upsells.
THE COMEBACK PROGRAMME
£275 a month
Start with a 12-week Comeback Block: 3 monthly payments of £275, or £750 upfront (save £75). Assessment included.
After 12 weeks, continue month to month. Cancel with 30 days’ notice.
4-week confidence promise: not convinced after 4 weeks, we refund the remaining weeks of your block.
Limited offer: £225 a month for 6 months (save up to £300) in exchange for sharing your story. 4 spots left.
Questions people ask on the call
Is this going to work for me at 52 with a dodgy knee?
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Honestly, usually yes, if you are willing to train three times a week and tell me the truth about your niggles. The assessment call is where we find out. If I do not think it will work for you, I will say so and point you somewhere better.
How is this different from a physio?
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A physio treats the injury and gets you out of pain. That is important and I will happily work alongside yours. My job starts where theirs ends: rebuilding you so you can get back to your sport and stay in it, stronger than before.
A personal trainer sells you sessions. An app sells you a list. I am a sports scientist who has spent 10,000 hours keeping athletes on the pitch, and you get me, not a rota of trainers. Every session is written for your body, your sport and your week, and adjusted from what you tell me.
How is this different from a personal trainer or an app?
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Three to four sessions of 30 to 50 minutes, plus a couple of minutes a day to message me and log how it felt. Most clients train early morning or in a lunch break. If your week blows up, we adjust the plan, we do not abandon it.
How much time does it take each week?
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No. Most of the Restore phase is done at home with a band and a mat. Later blocks are stronger with a gym, but every session has a no-gym and a travel version.
Do I need a gym?
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We adjust the same day. Getting you through niggles without stopping is most of what I do. If it is something that needs a doctor or a physio, I will tell you and we work around it.
What if I get injured during the programme?
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Cape Town is on UK time or one hour ahead, depending on the season, so I am online for your whole working day. Messages get a reply within 24 hours, usually much faster. Calls are on video, on weekdays between 8am and 5pm UK time.
You are in South Africa. How does the time zone and contact work?
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Twenty minutes on video. I ask about your sport, your history, your goal and what has gone wrong before. Then I tell you honestly whether the programme fits. If it does, I will explain how to start. If it does not, you leave with some useful advice and no follow-up.
What happens on the free call? Will you try to sell me?
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Yes. Travel sessions are built in, and if you are ill or life gets in the way we pause the block and pick it up when you are back.
Can I pause if I travel or get ill?
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A phone, a free TrainingPeaks account (I set it up), and ideally a Garmin or Apple Watch so sessions sync to your wrist. A resistance band and a mat for home sessions.
What kit and apps do I need?
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